“What is the least amount we need to do to get the highest result we need?” “The most minimalist approach I know of… the 1×20 system.”

At Hamilton College, half did 5/3/1 Vertical Integration, half did 1×20. Every 8-weeks, vertical jumps and single-leg broad jumps… after about 24 weeks, I just converted everyone over to 1×20. “It was literally a 2:1 improvement in jumping ability with athletes with doing just less.. and the strength numbers were matched.” “We don’t see injuries. We really don’t have any soft tissue injuries.”

“We do tempo running because it helps heat up the motor units and it strengthens tendons and ligaments.” “It’s hard to get blood flow to ligaments and tendons and if you do a heavy set of 20… you’re gonna get some blood flow.”

1×20 is not like a 5/3/1 where you just apply these loading parameters… it’s a philosophy. It’s the exercises and exercise selection that matters, 1×20 is just the loading parameters.